Vegetarian Cuisine: Onion Salad

4 servings of Onion Salad
76 Kcal per serving

1 purple onion (200g)
4 cilantro (30g)
1 Tbsp cold-pressed extra virgin olive oil
1 lemon (100g)
1 Tbsp rice vinegar
1 Tbspsoy sauce
1 tbsp honey

Onion salad is a low-calorie and light appetizer for a hot summer day.  Onions have tangy sweet taste with great health benefits.  Quercetin in onions can help reducing inflammation and healing infections.  Low-glycemic-indexed onions have chromium that can assist regulating blood sugar, thus is a great choice for diabetes.  Cilantro contains high dietary fibers with low calories.  In addition to high amounts of vitamin A,C,E,K, cilantro contains compound that can help us to get rid of toxic heavy metals in our body.  Extra virgin olive oil contains polyphenols that can help us reducing the oxidative stress throughout our bodies.  Lemon are the most nutritionally powerful fruits that contain a lot of antioxidants and flavonoids, including citric acid, vitamin C, hesperetin, naringin, carotenes, and lutein, that are good for our health.  Honey although contains high levels of sugar, abundant antioxidants in honey in fact can help our digestive system and boost our immune system.  Soy sauce is made from fermented soybeans, and has multiple layers of flavor to please your palate.  Shoyu-polysaccharides and shoyu-flavones from soy sauce can help the growth of gut probiotics and boost immune function.  However, too much soy sauce consumption is not recommended because most soy sauce on the market also contain high sodium content. 

Squid Pear Salad

4 Servings of Squid Pear Salad

160 Kcal per serving

12 squids (350g)
1 Asian pear
4 cloves garlic
1 red hot chili pepper
2 scallions
1 Tbsp cold-pressed extra virgin olive oil
1 Tbsp soy sauce
1 lemon

With low glycemic load (GL=3, 100g), squids provide high proteins (100g, 16g proteins), and essential omega-3 fatty acids, EPA and DHA (100g, 500 mg EPA/DHA) that clinically proved to help reduce risk factors for heart disease, including lowering down blood cholesterol and blood pressure.  Additionally, squids contain selenium, a mineral that is essential for selenoproteins such as glutathione peroxidase and thioredoxin reductase, both are powerful antioxidants our body need to fight against free radicals.

Pears are known for their abundant anti-inflammatory phytonutrients, including various antioxidants, flavonoids, and cancer-fighting cinnamic acids, mostly in their skin.  In addition, pears contain high dietary fibers, mostly non-soluble polysaccharides to inhibit cholesterol absorption and prevent colon cancer.

The sauce for this dish is full of health benefits as well.  Red chili peppers not only contain vitamins A, C, E, but also has capaicin that can boost metabolism.  The sulfur-containing allicin in garlic has ability to inhibiy cholesterol synthesis, and has anti-microbial activities.  Green scallions contain thiosulfinates to protect us from microbial infection and prevent colon cancer.  Shoyu-polysaccharides and shoyu-flavones from soy sauce can help the growth of gut probiotics and boost immune function.   Lemon juice is rich in vitamin C and citric acid that can help our digestive functions.    This is certainly a summer dish to enjoy!

Vegetarian Cuisine: Mexican Salad with Lime-Honey Dressing

4 servings of Mexican Salad with Lime-Honey Dressing
200 Kcal per serving

1 romaine heart (180g)
0.5 cup cooked canned kidney beans
0.5 cup cooked canned organic non-GMO sweet corn kernels
1 tomato (150g)
0.5 cup purple onion (120g)
1 avocado (120g)

Dressing:
1 Tbsp cold-pressed extra virgin olive oil
1 lime
1 tsp honey
0.5 tsp salt
1 tsp pepper

Mexican salads are fresh, colorful, and light.  Low-calories veggies with high protein kidney beans (100g, 9g proteins) and creamy avocado create a balanced nutritious vegetarian cuisine. 

Romaine heart contains very low calories yet provides vitamins A, C, K, folic acids, and fibers.  Low-glycemic-index kidney beans contain substantial amounts of pre-biotics alpha-galactosides and resistant fibers, both are beneficial to our gastrointestinal tracts’ health.  In addition, kidney beans are full of antioxidants, such as isoflavones and anthocyanines.  However, raw kidney beans contain toxic lectin phytohaemagglutinin and starch blocker that can be easily eliminated with cooking.  Sweet corn kernels are loaded with zeaxanthin and lutein, two antioxidants that promote healthy vision.  Tomatoes contain all four major carotenoids and lycopene, that provide health benefits in decreasing risk of getting certain cancer and eye disease.  Onions not only offer tangy sweet taste but also provide great health benefits.  Quercetin in onions can help reduce inflammation and heal infections.  Low-glycemic- indexed onions have chromium that can assist regulating blood sugar level, thus a great choice for diabetes.  Creamy textured, buttery avocado has high levels of MUFA (monounsaturated fatty acids) that can help us to reduce inflammation and fight some types of cancer.  In addition, avocado can help us lowering cholesterol level which preventing cardiovascular diseases.  Extra virgin olive oil can certainly help carotenoids and lycopene absorption.  Lime supplies unique sour bitter flavor and high amounts of vitamin C that are good for our skin.  Honey although contains high levels of sugar, abundant antioxidants in honey in fact can help our digestive system and boost our immune system.  Bon appetit!

Poached Egg Salad

Poached Egg Salad

1 serving of Poached Egg Salad

280 Kcal per serving

1 free range organic egg with omega-3 fatty acids

1 cup arugula (salad rocket) (20g)

¼ avocado (50g)

2 strawberries (100g)

Dressing

½ lemon

1 tea spoon cold-pressed extra virgin olive oil

1 tea spoon balsamic vinegar

¼ tea spoon honey

a pinch of salt
a pinch of pepper

Summer is just around the corner, summer salad is served for today!

Arugula provides high levels of fibers, vitamin K, folate, potassium in addition to its high contents of antioxidants, such as indoles, thiocyanates, sulforaphane, and iso-thiocyanates.  These antioxidants can help us fight against free radicals and prevent cancer.  Organic free range eggs with omega-3 fatty acids are eggs fortified with flax seeds fed laying hens.  These eggs contain higher omega-3 fatty acid with anti-inflammatory health benefits.  In particular, lecithin in egg yolk is the precursor of choline is essential for making acetylcholine, an important brain neurotransmitter.  Creamy textured, buttery avocado has high levels of MUFA (monounsaturated fatty acids) that can help us to reduce inflammation and fight some types of cancer.  In addition, avocado can help us lowering cholesterol level which preventing cardiovascular diseases.  Sweet sour soft strawberries not only provide colorful freshness to this dish but also add more health benefits.  Polyphenols and anthocyanins in strawberries also provide cardiovascular benefits.  Balsamic vinegar and lemon can inhibit LDL oxidation and prevent atherosclerosis and stabilize blood glucose level.  Honey although contains high levels of sugar, abundant antioxidants in honey in fact can help our digestive system and boost our immune system.  This is truly an easy recipe full of health benefit.